Workout Routine

Pull day

• Rows (Machine)
  • How To: Seated Low Row (LF Cable)
• Lat pull ups (Assisted Machine)
• Preacher curls (Standing)
  • Preacher Curls | How To Perform It Correctly
• Incline Dumbbell Curl (While seated)
  • How To: Seated Incline Dumbbell Bicep Curl
• Cable Pullovers
  • How to do a Cable Pullover for Wide Lats | Tiger Fitness
• Half Kneeling Single Arm 45 Degree Row (Machine Pulley)
  • Half Kneeling Single Arm 45 Degree Row
• Back extension (Machine)

Push Day

• Bench (Dumbbell)
• Incline Bench (Dumbbell)
• Fly (Machine)
• Skull crusher (EZ Bar)
• Tricep Pulldown (Machine)
• Dips (Assisted Machine)

Extra Exercises

Extra

• Decline Bench Press (Barbell)
• Tricep Extension (Machine)
  • Small Bar
  • Rope grip
  • One handed grip (without any attachment)
• Standing Skull crushers
  • I dont know what this is actually called but you lean backwards onto something and then do skull crushers

Leg Day

• Low bar squat
• OHP
• Front squat
• Arnold Press
• Deadlift
• Calf raise/shrug superset 3x12x12

Abs (After all workouts)

• Planks
• Leg Raise
• Medicine ball